Does Rice Make You Fat?

Does Rice Make You Fat? This is the common question that revolves around every time we think of including rice in our diet plan.

Let us find out the science behind it.

Rice is one of the staple foods for more than half of the population in the world. Rice can be a nutritious, tasty and versatile ingredient.

But, when it comes to white rice, they are often blamed for weight gain. The two types of rice available are white and brown rice. Both of them come from the same grain. Brown rice is a type of whole grain whereas white rice goes through more steps to refine it during processing.

When it comes to weight loss, we often reduce the intake of rice just because they are rich in carbohydrates. In fact, most of our diet is highly rich in carbohydrates and low in protein.

For fat loss, it is crucial to increase the intake of protein. For losing fat and not muscle, it is essential to take low-carb food, but it is not mandatory to abandon rice. You just need to be a little careful while taking your meal.

White Rice vs Brown Rice

As brown rice is a type of whole grain, it is higher in vitamins, minerals and fiber than white rice.

Check out the nutrient contents of 100 grams of cooked brown and white rice.

Brown White
Calories 112 130
Carbs 24 grams 29 grams
Fiber 2 grams 0 grams
Protein 2 grams 2 grams
Fat 1 gram 0 grams


Why is white rice blamed for weight gain?

The glycemic index of the rice increases after the removal of fiber. It means that the sugar in the body is released faster than before, which is not a good sign. Moreover, essential minerals are removed while the refining process. These are the main reasons why white rice is accused of weight gain.

Let us sort out the myth about white rice

Worried about weight gain? Taking white rice as part of a wholesome and balanced meal is not going to gain weight.

Eating white rice with wholesome combinations and adding ghee into it will prevent weight gain. If you take dal rice with a bit of ghee, it will slow the breakup of sugar available in rice.

Note: Cereal pulse combination with rice can complete the amino acid profile and if you add some ghee, you will also get essential fatty acids.

Let’s talk about the nutrition value of rice

Rice wins when it comes to carbs, but it can be controlled by keeping your serving size under control. A 1/3 portion of rice has 1 gram of protein, 18 grams of carbohydrate, 0.1 gram of fat, and 80 calories.

So, Why Does Rice Make You Fat?

Well, it is the portion size.

When it comes to roti, it is easy to calculate its portions size, but same is not the case with rice. Also, cereal pulse combination with rice will push you to eat more. Indeed, when to come to fat loss or weight loss, eating a small portion of rice is the key.

Note: Eat in a serene place and focus only on your meal. Chewing your food properly and slowly will digest the food much faster and easier.

A Staple Food in Many Countries

Does Rice Make You Fat? Let us find out.

Do you know that rice is a primary food for more than half of the world’s population? Countries, such as India, Japan, China, Japan and Korea have relatively low percentages of overweight or obese people.

White rice is the foremost source of carbs in these countries where India consumes around 100 million metric tons of rice every year. Despite so much of rice consumption, very few people are obese and have normal blood pressure.

If we talk about our ancestors, the majority of them were fit and healthy. They used to include a healthy diet while eating rice, such as veggies, pulses, etc.

But, today’s young generation is not following the same diet plan. They are consuming rice with poor diet. It means that these people may be eating rice with foods that our ancestors did not eat, perhaps leading to weight gain.

It also means that eating rice itself has no effect, while its results, negative or positive, rely on the overall diet of a person.

In a nutshell, rice can make you fat if consumed with a poor diet and weight loss friendly if consumed with a well-balanced and healthy diet.

Not Only Rice, Any Food Can Make You Fat If Portion Sizes Are Not Checked

As I said in my earlier blog that it’s all about your kitchen! Your muscle gaining process depends on 70% diet you take and 30% workout you do.

However, if we talk about rice, there is nothing in it that makes you fat. It’s all about the portion size that decides whether you will gain fat or muscle.

So, next time you start eating rice, you how much to eat. This is because large serving has been proven to increase calorie intake significantly.

TIP: Compensate by eating less in the next meal if you have eaten more food in your previous calories.

What Can You Do To Reduce The Portion Size?

Reduce the size of the rice bowl.  It’s simple!

It’s a useful way to reduce the calorie intake and most importantly, blood sugar levels and body weight.

So we can say that rice can be both fattening and weight loss friendly, therefore, it’s all about your portion size.

Ok, Let’s Talk About The Truth About Carbohydrates

There are about 28g of carbs in 100g of rice.

As carbs are sugars, so they get easily broken down by your body to give you the required energy. And, the same thing is present in the white rice.

Fact: Unrefined sugar is stored as fat that is why by reducing the amount of starchy carbs in your diet is a good idea. Make sure you are not cutting them out entirely.

What To Eat? Brown Rice or White Rice.

Whole grains like brown rice take longer to digest than white rice. Brown rice also gives more fiber and keeps you full.

Try eating the whole-grain rice than white so that you can get the maximum nutritional benefit out of it. Moreover, add veggies, fish or chicken breast when you eat rice, and keep your portion from 1/2 to 1/3 cup per meal. You can also mix white and brown rice together for a different taste.

Brown rice contains more fibers in it, and as a result, it will keep you full for longer. It means that you will consume fewer calories overall and it will help you control weight.

Let’s Wrap Up

So we have discussed the topic, “Does Rice Make You Fat?” And, we found that rice alone doesn’t make you fat.

The real culprit is the portion size and the diet you take along with it. However, if we compare the two different types, of course, brown rice is better than white rice. There is no doubt that brown rice is better in terms of nutrition than white rice.

So next time when some ask you does rice make you fat, you know the answer, right?


Leave a Reply

Your email address will not be published. Required fields are marked *